Baker Mayfield, the Cleveland Browns quarterback, has undergone a significant physical transformation in recent years, leading to improved performance on the field. This article delves into the details of Mayfield's diet and workout regimen, exploring the changes he made and the team of experts who supported him along the way.
The Turning Point: 2019 Season Struggles
During the 2019 season, Mayfield faced challenges in evading the rush and delivering completions. He was sacked 40 times, the second-most in the AFC, and threw 21 interceptions. Mayfield felt too slow and heavy, which negatively impacted his footwork and ability to set up quickly for passes.
A Drastic Recommitment: Offseason Overhaul
Recognizing the need for change, Mayfield dedicated himself to a physical transformation by overhauling his offseason regimen and daily eating habits. This commitment led to significant improvements in his body composition and overall fitness.
Body Composition and Physical Improvements
Mayfield reduced his body fat from 18% to 11% and lost 14 pounds while gaining 4 pounds of muscle, bringing his weight down to 214 pounds. He also increased his push-up capacity from 25 to 45 and achieved personal bests in squats and vertical jump.
On-Field Performance Leap
The results of Mayfield's transformation were evident on the field. In the 2020 season, he finished in the top 10 in QBR (65.5) and led the Browns to the postseason for the first time since 2002. He reduced his interception total to eight and took only 26 sacks.
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The Team Behind the Transformation
Mayfield acknowledges that his transformation was not a solo effort. He credits strength coach C.J. McFarland, nutritionist Angie Asche, his brother and workout partner Matt, and his wife Emily for their crucial roles in his success.
Strength Training with C.J. McFarland
After the 2019 season, Mayfield began working with McFarland, a former world-champion powerlifter. They focused on powerlifting to strengthen Mayfield's core, with lower-body lifts on Mondays and Fridays and upper-body work on Tuesdays and Thursdays. McFarland also designed exercises to protect Mayfield's throwing shoulder, such as dumbbell rows and resistance-band exercises.
To mimic the demands of a football play, McFarland tailored the conditioning with quick bursts lasting up to 10 seconds, followed by 30 seconds of rest. Mayfield trained with McFarland for eight weeks before reporting to training camp and continued for 16 more weeks the following offseason.
Nutritional Guidance with Angie Asche
Mayfield's wife, Emily, introduced him to Asche, who assessed his diet and bloodwork to create a plan to improve his body composition. Asche focused on adding nourishing foods, micronutrients, vitamins, and minerals to aid in recovery. She also emphasized portion control, allowing Mayfield to still enjoy his favorite foods like Mexican cuisine and tequila in moderation. Emily played a vital role in enforcing the diet by preparing meals according to Asche's specifications and Mayfield's preferences.
Detailed Look at Baker Mayfield's Diet
Mayfield's daily diet consists of a nutrient-rich and balanced approach. His meals are carefully planned to support his training regimen and ensure optimal performance.
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Morning Routine
Mayfield wakes up early, around 5:30 or 5:45 a.m., and starts his day with Bodyarmor water and Beam's Focus pills. He then has overnight oats prepared by his wife, containing almond milk, shredded coconut, dates, and fruits like blueberries or apples with cinnamon. He also drinks nitro cold brew coffee and more water.
Lunch
Mayfield works with a dietitian who determines the best foods for him based on his blood levels. The kitchen staff then prepares his lunch according to the dietitian's plan. A typical lunch includes a half-plate of protein, a half-plate of carbs like quinoa or brown rice, and vegetables like sweet potato, broccoli, or asparagus.
Post-Practice and Workout
After practice, Mayfield has a smoothie, followed by a workout and another smoothie. At least one of the smoothies contains chocolate Klean Athlete protein, frozen peanut or almond butter, greens like spinach or kale, and almond milk. He avoids dairy and excessive sugars due to sensitivities.
Dinner
Mayfield gets home around 7:00 p.m., and his wife, Emily, prepares dinner based on recommendations from the nutritionist. The meals are similar to his lunch, focusing on protein, carbs, and vegetables. He finishes the day with Beam Dream, a hot chocolate-like drink with almond milk.
Indulgences and Portion Control
Mayfield enjoys Mexican food and incorporates spices and different ingredients into some of his meals. He understands the importance of portion control and ensures he eats enough carbs after games or workouts to take care of his body. While he loves sweets, he limits his intake to occasional bites.
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Alcohol Consumption
Mayfield enjoys wine in moderation and occasionally has a margarita with real fruit juice or a ranch water.
Workout Details and Philosophy
Mayfield's workout regimen, designed by C.J. McFarland, focuses on building strength, power, and explosiveness while protecting his throwing shoulder.
Powerlifting and Strength Training
The workouts include powerlifting exercises to strengthen Mayfield's core. Lower-body lifts are performed on Mondays and Fridays, while upper-body work is done on Tuesdays and Thursdays. McFarland incorporates single-arm dumbbell presses and resistance-band exercises to strengthen and stabilize the shoulder joint. He avoids traditional bench pressing to minimize stress on the shoulder.
Conditioning
McFarland's conditioning drills mimic the demands of a football play, with short bursts of high-intensity activity followed by rest periods.
2018 NFL Draft
In April, the Austin, Texas, native got the news that he was the number one draft pick; he would be a quarterback for the Cleveland Browns.
Brotherly Competition
Mayfield's brother, Matt, also participates in the workouts, providing a competitive edge and motivation.
Sample Workout Routine
Here is a sample workout routine inspired by Baker Mayfield's training:
- Agility Ladder Drills: 3 sets
- Medicine Ball Burpee to Partner Toss: 5 sets of 5 reps
- TRX Push-Up: 3 sets of 12 reps
- Half-Kneeling ViPR Woodchop: 3 sets of 15 reps per side
- Pull-Ups or Chin-Ups: 3 sets of 8-10 reps
- Sled Push: 2 pushes to failure
Mayfield's Perspective
Mayfield emphasizes the importance of hard work and consistency in achieving his goals. He appreciates the support of his team and the collaborative approach they take in designing his training and diet plans.
Embracing Change and Seeking Improvement
Mayfield recognizes the need to adapt and improve continuously. He is willing to make changes to his diet and workout routine to optimize his performance and maintain his physical and mental edge.
Mindset and Motivation
Mayfield's mindset plays a crucial role in his success. He approaches each day with a focus on hard work, discipline, and a commitment to excellence.
Impact on Performance and Future Outlook
Mayfield's physical transformation has had a significant impact on his on-field performance. He feels quicker, faster, and more explosive, allowing him to maneuver in the pocket and make plays effectively. As he continues to refine his diet and workout regimen, Mayfield is poised to take his game to even greater heights.